WOD @THEBOX - 03. Juli

WEEKLY CHALLENGE

Fastest Time: 250m Row

REGULAR

WU:

3 Rounds

200 m row

5 DL

5 Muscle Cleans

5 Thruster

A:

In Teams of 2

21-18-15-12

Wallballs

DL (70/50)

Rest 3:00

12-15-18-21

Power cleans (70/50)

Burpees o. Bar

Rest 3:00

12-15-18-21

Push Ups

Thruster (60/40)

Rest 3:00

21-18-15-12

TTB

Front Squats (60/40)

Rest of time max complex of

1 Cluster + 1 FS + 1 Jerk

Cap 40’

METCON

WU:

100 Jumping Jacks

2Rounds

10 Suitcase Deadlifts

10 Shouldertaps

10 Goblet Squats

A:

Sixpack Saturday

4 Rounds

10 Situps

10 alt. V-ups

10 Russian Twists

10 Deadbugs

Btw. Rounds 8-12 Hammer Curls

B:

50 Mountain Climbers

30 DB Hang Snatches (22.5/15)

20 DB Step overs(22.5/15)

30 DB Hang Snatches (22.5/25)

50 Mountain Climbers

CAP 8

C:

Emom 24

l. 12/ 10 cal row

ll. 15 Slamballs

lll. 60 DU

Vl. Rest